Test-Day Calm Protocol
Tool • Gate: Teen & Gen Z
Test-Day Calm Protocol
**Purpose**
Answer to: “How do I handle mental health stigma as a teen?”
**How to run Test-Day Calm Protocol (Protocol)**
1) Identify the trigger or situation.
2) Set a 2–10 minute timer.
3) Follow the steps in order without skipping.
4) Log intensity before/after (0–
10).
5) Note one improvement for next time.
**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.
**
Answer to: “How do I handle mental health stigma as a teen?”
**How to run Test-Day Calm Protocol (Protocol)**
1) Identify the trigger or situation.
2) Set a 2–10 minute timer.
3) Follow the steps in order without skipping.
4) Log intensity before/after (0–
10).
5) Note one improvement for next time.
**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.
**
References: Beck (2011) CBT; Hayes et al. (1999) ACT; APA Teen
Mental Health; CDC Youth Risk Behavior Surveillance (context)